Skip links and keyboard navigation

  • olive or canola oil spray
  • ¼ cup plain flour
  • 1½ tablespoons caster sugar
  • 2 eggs
  • 1 cup low-fat milk
  • ½ teaspoon vanilla extract
  • 825g canned apricots in (light) syrup, drained well
  • 1 teaspoon ground cinnamon
  1. Preheat oven to 200°C (180°C fan forced).
  2. Spray a 22cm diameter shallow ovenproof dish with oil.
  3. Combine flour, sugar, eggs, milk and vanilla in a bowl, blender or jug and mix well.
  4. Place apricots cut side down into dish, then pour egg mixture on top and sprinkle with cinnamon. Bake for 30 minutes or until custard is set.
  5. Stand for 5 minutes before serving.


  • Serve with natural yoghurt if desired.
  • Replace the apricots with 600g of any kind of fresh seasonal fruit or canned fruit (drained of natural juice) including peaches, plums, pears, apples, pitted cherries or frozen berries.

Storage Suggestions

  • The flan is best eaten when still warm.

Equipment List

  • 1 shallow ovenproof dish or 4 small 1-cup capacity ovenproof dishes
  • bowl
  • spoon


Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information

164g Quantity per serving Quantity per 100g
Energy 558kJ 341kJ
Protein 3.85g 2.35g
Fat, total 2.09g 1.28g
— Saturated 0.41g 0.25g
Carbohydrate 20.9g 12.7g
— Sugars 16.8g 10.2g
Fibre 4.4g 2.7g
Sodium 26.3mg 16.1mg